Plant-based Protein

Arugula Lentil Salad with Papaya

5
Average: 5 (4 votes)
(4 votes)
Arugula Lentil Salad with Papaya

Arugula lentil salad with papaya - Easy and a metabolism booster

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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr
Ready in
Calories:
352
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lentils are rich in fiber, complex carbohydrates and iron. The protein present saturates very well, long-lasting and promotes muscle building. Zinc in the lentils is a real pimple destroyer, as the mineral repairs the skin. The slimming fruit papaya stimulates protein digestion through the enzyme papain and brings the fat burning to full speed.

It doesn't get much better than this: but if you can do without it, omit the maple syrup in the dressing to save some more sugar.

1 serving contains
(Percentage of daily recommendation)
Calorie352 kcal(17 %)
Protein17 g(17 %)
Fat14 g(12 %)
Carbohydrates39 g(26 %)
Sugar added2 g(8 %)
Roughage8.7 g(29 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.9 mg(24 %)
Vitamin K70.6 μg(118 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.7 mg(39 %)
Vitamin B₆0.4 mg(29 %)
Folate100 μg(33 %)
Pantothenic acid1.2 mg(20 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C66 mg(69 %)
Potassium805 mg(20 %)
Calcium120 mg(12 %)
Magnesium116 mg(39 %)
Iron5.6 mg(37 %)
Iodine3 μg(2 %)
Zinc2.7 mg(34 %)
Saturated fatty acids2.1 g
Uric acid151 mg
Cholesterol0 mg
Complete sugar11 g

Ingredients

for
4
Ingredients
2 shallots
1 sprig thyme
5 Tbsps olive oil
9 ozs Beluga lentil
36 ozs Vegetable broth
1 bay leaf
salt
peppers
7 ozs Papaya (0.5 papaya)
2 ozs Arugula (1 bunch)
2 Tbsps Red wine vinegar
1 Tbsp Maple syrup
1 Organic orange (juice and peel)
How healthy are the main ingredients?
Papayaolive oilMaple syrupArugulathymeshallot

Preparation steps

1.

Peel and chop the shallots. Wash the thyme. Heat 1 tablespoon oil in a saucepan. Sauté shallots in it over medium heat for 2 minutes. Add the lentils, sauté for 1 minute, then pour in the stock. Add bay leaf and thyme sprig and cook lentils over medium heat for 35-40 minutes. Then drain and let cool for about 10 minutes.

2.

In the meantime, peel and core half the papaya and dice the flesh. Wash the arugula and spin dry.

3.

For the dressing, whisk together vinegar, salt, pepper, maple syrup, orange zest and juice, and remaining oil.

4.

Mix lentils with half of the dressing, arrange on plates and sprinkle papaya cubes and arugula on top. Drizzle salad with remaining dressing.